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Friday 7.02.10

SWOD:Hang Power Clean 1rm

Metcon:For Time:10-9-8-7-6-5-4-3-2-1 reps of Hang Power Cleans (135/95, or 70% of 1rm)20-18-16-14-12-10-8-6-4-2 reps of Hollow Rocks

WOD Tips:The Hang Power Clean starts with the barbell in the "hang" position, which is basically standing while holding the barbell. Descend to somewhere between pockets and just above the knee caps, then aggressively jump and shrug, pull yourself underneath the bar, and catch yourself in a quarter squat. Stand all the way up with the weight on your shoulders and you got it!

For the metcon, take 70% of the hang power clean 1rm, or 135/95, whichever you can handle for reps with good form. Do 10 hang power cleans, followed by 20 hollow rocks. Then do 9 hang power cleans and 18 hollow rocks. Continue in this pattern until you've done all the way down to 1 hang power clean and 2 hollow rocks. For a good demonstration of hollow rocks, check out this quick video.